Program Description
Bodybuilding routine with extra focus on the back, shoulders, and arms
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 02, 2024 09:24
- Last EditedDec 10, 2024 04:19
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2-5 reps
-
2A
Bicep Curl (EZ Bar)
4
6-10 reps
-
2B
Skull Crusher
4
8-12 reps
-
2C
Pendlay Row
4
6-10 reps
-
3A
Chin-Up (Bodyweight)
4
AMRAP
-
3B
Lateral Raise (Cable)
4
10-15 reps
-
3C
Shrug (Barbell)
4
10-15 reps
-
4A
Push Up
1
AMRAP
-
4B
Hanging Leg Raise
1
AMRAP
-
4C
Seated Calf Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Front Squat (Barbell)
3
4-8 reps
-
3A
Stiff Leg Deadlift
4
6-10 reps
-
3B
Pull-Up (Weighted)
4
4-6 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
4A
Seated Calf Raise
4
10-15 reps
-
4B
Neck Curl
4
10-15 reps
-
4C
Hanging Leg Raise
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
4-6 reps
-
2A
Overhead Press (Dumbbell)
4
8-12 reps
-
2B
French Press
4
6-10 reps
-
3A
Chin-Up (Weighted)
4
4-6 reps
-
3B
Hanging Leg Raise
4
AMRAP
-
3C
Wrist Curls
4
8-12 reps
-
4A
Hammer Curl
3
6-10 reps
-
4B
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
4C
Tricep Extension (Cable)
3
10-15 reps
-
5A
Neck Extension
4
8-12 reps
-
5B
Standing Calf Raise
4
8-12 reps
-
5C
Abs Crunch (Weighted)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2-5 reps
-
2
Front Squat (Barbell)
4
8-12 reps
-
3A
Rack Pull (Barbell)
4
8-12 reps
-
3B
Pull-Up (Bodyweight)
4
AMRAP
-
3C
Hanging Leg Raise
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
4
8-12 reps
-
1B
Overhead Press (Dumbbell)
4
6-10 reps
-
1C
French Press
4
6-10 reps
-
1D
T-Bar Row
4
8-12 reps
-
2A
Preacher Curl (Barbell)
4
8-12 reps
-
2B
Lateral Raise (Cable)
4
10-15 reps
-
2C
Face Pull
4
15-20 reps
-
2D
Dumbbell Row
4
8-12 reps
-
3A
Seated Calf Raise
4
10-15 reps
-
3B
Neck Curl
4
10-15 reps
-
3C
Hanging Leg Raise
4
AMRAP
-
3D
Wrist Curls
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)3 Sets
4-8 Reps
-
2
Front Squat (Barbell)3 Sets
4-8 Reps
-
3A
Stiff Leg Deadlift4 Sets
6-10 Reps
-
3B
Pull-Up (Weighted)4 Sets
4-6 Reps
-
3C
Hanging Leg Raise4 Sets
AMRAP
-
4A
Seated Calf Raise4 Sets
10-15 Reps
-
4B
Neck Curl4 Sets
10-15 Reps
-
4C
Hanging Leg Raise4 Sets
AMRAP
-
Day 4
1
Deadlift (Barbell)3 Sets
2-5 Reps
-
2
Front Squat (Barbell)4 Sets
8-12 Reps
-
3A
Rack Pull (Barbell)4 Sets
8-12 Reps
-
3B
Pull-Up (Bodyweight)4 Sets
AMRAP
-
3C
Hanging Leg Raise4 Sets
AMRAP
-
Day 5
1A
Hammer Curl4 Sets
8-12 Reps
-
1B
Overhead Press (Dumbbell)4 Sets
6-10 Reps
-
1C
French Press4 Sets
6-10 Reps
-
1D
T-Bar Row4 Sets
8-12 Reps
-
2A
Preacher Curl (Barbell)4 Sets
8-12 Reps
-
2B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
2C
Face Pull4 Sets
15-20 Reps
-
2D
Dumbbell Row4 Sets
8-12 Reps
-
3A
Seated Calf Raise4 Sets
10-15 Reps
-
3B
Neck Curl4 Sets
10-15 Reps
-
3C
Hanging Leg Raise4 Sets
AMRAP
-
3D
Wrist Curls4 Sets
8-12 Reps
-
Day 1
1
Overhead Press (Barbell)4 Sets
2-5 Reps
-
2A
Bicep Curl (EZ Bar)4 Sets
6-10 Reps
-
2B
Skull Crusher4 Sets
8-12 Reps
-
2C
Pendlay Row4 Sets
6-10 Reps
-
3A
Chin-Up (Bodyweight)4 Sets
AMRAP
-
3B
Lateral Raise (Cable)4 Sets
10-15 Reps
-
3C
Shrug (Barbell)4 Sets
10-15 Reps
-
4A
Push Up1 Set
AMRAP
-
4B
Hanging Leg Raise1 Set
AMRAP
-
4C
Seated Calf Raise1 Set
AMRAP
-
Day 3
1
Dip (Weighted)3 Sets
4-6 Reps
-
2A
Overhead Press (Dumbbell)4 Sets
8-12 Reps
-
2B
French Press4 Sets
6-10 Reps
-
3A
Chin-Up (Weighted)4 Sets
4-6 Reps
-
3B
Hanging Leg Raise4 Sets
AMRAP
-
3C
Wrist Curls4 Sets
8-12 Reps
-
4A
Hammer Curl3 Sets
6-10 Reps
-
4B
Rear Delt Fly (Dumbbell)3 Sets
8-12 Reps
-
4C
Tricep Extension (Cable)3 Sets
10-15 Reps
-
5A
Neck Extension4 Sets
8-12 Reps
-
5B
Standing Calf Raise4 Sets
8-12 Reps
-
5C
Abs Crunch (Weighted)4 Sets
AMRAP
-